Dr Sunny Nayee has warned that a glass of wine to wind down in the evening should be the first habit to go ahead of the clocks going back this month. Although alcohol can make you feel sleepy in the short term, it disrupts sleep quality, meaning you do not wake up feeling refreshed.
Clocks Go Back on October 25
The UK clocks go back at 2am on Sunday October 25, 2026, returning to 1am. This technically gives you another hour of sleep overnight, but whether you notice it is another matter. Dr Nayee said that before the clocks go back, it is important to start trying to wean yourself off some of these more damaging habits.
As autumn draws on, the temptation of a comforting meal and a glass of red wine is almost irresistible, but paired together, these two treats can spell disaster for your REM sleep. Large, heavy meals late at night can make sleeping harder, so it is better to leave some time between eating dinner and going to sleep. If you do get peckish in the evening, try a light snack rather than a heavy meal.
Avoid Relying on Sleep Metrics
Dr Nayee also recommends not relying solely on sleep metrics to tell you how rested you are. Things like Apple watches and Garmin's can tell you how restful your night was, but it can be a double-edged sword. For example, you might think you had a great night's sleep, but one glance at your watch telling you otherwise and suddenly every yawn feels twice as dangerous.
Stick to a Strict Routine
To try and make the switch as easy as possible, do not try to over or undercompensate. Going to bed super early to try and catch up on sleep can put you out of whack, as can staying up super late. It is better to keep to a strict routine, and slowly let your body adjust when the clocks go back later this month.
